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Rather than immediately jumping into your day with full force, yin yoga invites you to take things a little slowly, breathe deeply into your busy mind and waking body, and melt any resistance to what is. According to yoga teacher Taylor Lorenz, beginning your day with a gently flow can serve as an embodied reminder that you care for yourself and can handle whatever the day may bring.
“This time is strictly for you—use it,” says Lorenz. “Simmer in the sweetness of the stretch and the softness of your breath. When you can feel this on the mat, you can then take it with you into the rest of your day.” And if you have time to extend this somewhat speedy yin yoga practice, remain in each pose for 3 minutes (or longer).
15-Minute Yin Yoga for a Peaceful Morning
No props are required, but keeping a block or two handy can offer additional support, which can be particularly helpful for stiff morning bodies.
Opening Savasana
Begin laying on your back in a Savasana-like shape. Begin to deepen your breath. Stay here for 5 full cycles of breath.
Banana Pose (R)
Walk your feet over to the right edge of your mat. Reach your arms overhead toward the top edge of your mat and grab your left wrist with your right hand. Gently shuffle the shoulders and arms over to the right until you find yourself in a banana, or crescent moon-like, shape. Cross your left ankle over the right if that feels good to you. Stay here for 8 cycles of breath.
Starfish Pose
Move your upper body back to center, followed by your lower body. Extend your arms wide to a starfish or cactus shape.
Reclined Twist (R)
Bend your knees, place the soles of your feet flat on the mat, and shift your hips a little to the left. Let your legs fall over toward the right in a Reclined Twist. Stay here for 12 cycles of breath.
Banana Pose (L)
Shift yourr hips to the middle of the mat, lengthen your legs, and repeat Banana Pose on the opposite side. Stay here for 8 breaths.
Starfish Pose
Move your upper body back to center, followed by your lower body. Extend your arms wide to a starfish or cactus shape.
Reclined Twist (L)
Bend your knees, place the soles of your feet flat on the ground, and shift your hips over to the right, repeating Reclined Twist on the opposite side. Stay here for 12 cycles of breath.
Fetal Pose
Untwist back through center before gently rolling onto your right side for Fetal Pose.
Tabletop
Press yourself up into a Tabletop position before moving on to Child’s Pose.
Wide-Legged Child’s Pose
Bring your big toes together to touch as your knees widen toward the edges of your mat. Allow you sit bones to shift toward your heels, lengthen your fingertips forward, and bow your torso over the mat in Child’s Pose. Stay here for 15 cycles of breath.
Tabletop
Firmly press into your palms to help pull you up into a Tabletop position.
Cow Pose
Arch the spine, drop the belly, and lift your heart and chin for Cow Pose as a counter stretch.
Cat Pose
Round the spine and tuck the chin for Cat Pose. Repeat 3 sets with the pace of your own breath.
Downward-Facing Dog
Tuck your toes, lift your hips, and press back into Downward-Facing Dog to stretch your back body.
Dangling Pose or Standing Forward Bend
Walk your hands back toward your feet. Stay here in Dangling or move on to your Yogi Squat.
Yogi Squat
Heel-toe your feet until they are around mat’s width distance, and position the toes so they are facing slightly outward. Lower your sit bones toward your mat in Yogi Squat (or Garland Pose). Bring your hands to heart center. Stay here for 15 breaths.
Sit on a block or two for extra support, or feel free to try this pose while reclined on your back.
Toe Stretch
Bring your hands in front of you. Release your knees to the earth and take your toes behind you, making sure that all ten toes are fully tucked. Send your weight back onto your heels in Toe Stretch.
Stay here or, to add intensity, walk your hands up your legs and sit upright. Stay here for 5 breaths.
Tabletop
Untuck your toes and come into a Tabletop position. Gently tap the tops of your feet into your mat.
Kneeling Prayer
Sit back on your kneels with your hands in prayer at heart center. Bow your head so that your forehead meets your fingertips. Thank yourself for showing up on the mat today. May you feel kind words, speak kind words, and think kind words.
